How To Eat Well Whilst Being On Your Period?

For something that comes monthly, I am always surprised how tired I am days leading up to and the beginning of the crimson wave. Usually, I try my best to stick my routines and anything planned for that week. Yet every time, my body knocks me out cold by 8pm because it just needs that extra rest. Am I a fan of sleeping 9 hours to 10 hours a night? Not at all. However I do welcome it especially as I like to train and move my body more during my period. For that to happen, I need to make sure that I eat well.

Honestly, I’m always grateful when the crimson wave comes on time. It is a monthly reminder to me that I am healthy internally. That feeling makes me feel great. I am very fortunate that I do not suffer from cramps or any other debilitating PMS symptoms. Other than minimal breakouts, bloating, fatigue and a weird craving for bread, I have learnt over the years to eat well the week prior and the week of my period.

I tend to feel weak, cold and low on energy whenever the crimson wave makes her debut. In addition, I have an extremely heavy flow. That does make training a little nerve wracking at times, especially during day 2 and 3. Moreover, I know how frustrating it can be when you are locked into your goals, then you find out that it’s about to start. What I have learnt is that doubling down on your nutrition early is key. Next, meal planning around your cycle can reduce cramps and any other symptoms that you might experience.

Why Diet Is Important During Your Period

Everyone is different and has their own nutritional makeup. What works for you during your period will be different from what works for me. However, I think that we can all agree that you need to eat well, exercise regularly and sleep well. This not only improves your menstrual health, but also your overall wellness. Your diet and menstrual cycle have a complementary relationship. On one hand, your diet can have an effect on your reproductive system and how it functions. On the other hand, your menstrual cycle has an effect on your need and use of micronutrients (vitamins and minerals).

The saying “you are what you eat” definitely means a lot more when it comes to your menstrual health. Your diet is the foundation when it comes to energy and recovery during your menstrual cycle. It is equally more important that you are feeding your body with more vitamins and minerals. The amount in your body decreases during your period.

Eat well and Iron Deficiency

Does anyone feel like their iron levels are lower than usual during their crimson wave? I can definitely raise my hand very high for that one. If that is you too, you are not alone. Athletes, especially women athletes and those that experience heavy flows, have a greater risk of being iron deficient. On top of that, we also lose iron through our menstrual cycle. After having a horrible experience a few years ago when my iron levels dropped significantly, I make sure that I am stocked up with iron-rich snacks and foods at home. In addition, I eat red meat the week of and week after my period to replenish my body. Furthermore, I go for annual check ups every year and ask the doctor to include a test of my iron levels.

If you ever feel tired, lightheaded or have shortness of breath, make sure that you have foods high in iron with you such as dark chocolate and aim to eat more fish and red meat. Most importantly, schedule a yearly appointment for a health check up and see your gynaecologist.

To Eat Well, Stay Healthy

In order to live well, you’ve got to eat well. To eat well, you need to stay healthy. Nutrition and diet is the hardest part for a majority of people but it is not impossible. Your diet to support your menstrual cycle needs to be rich in omega-3 fatty acids such as fish, calcium and vitamin D and low in animal fats, salt and caffeine. Try eat the SMASH cold-water fish that are low in mercury and have substantial amount of omega-3. These include salmon, mackerel, anchovies, sardines and herring. Keeping your diet low in salt and caffeine leading up to your period may help with bloating, cramps and poor sleep.

As a whole, your diet needs to be rich in vegetables and fruits, nuts and seeds, proteins, and a variety of whole grains and lean meats. On top of it, you need to stay hydrated. Buy a BPA-free litre water bottle that you can sip throughout the day. Regardless if you have heavy periods or not, drinking enough water will help keep your blood volume up. Guzzle that water like your life depends on it.

Best Foods To Eat During Your Period

What are the best foods to eat while on your period? These may be foods that you already eating. Even if you are lactose intolerant like myself, there are so many alternative options to dairy. Let’s take a look at the foods based on the vitamins and minerals needed during this time.

• Calcium rich foods include nuts, fish with small bones such as salmon and sardines. Tofu, broccoli, bok choy, low-dairy products such as milk, (cottage) cheese and yoghurt.
• Magnesium rich foods include bananas, lemons, dark leafy greens like spinach, plantain, dark chocolate and avocado.
• Iron rich foods include red meat, chickpeas, kidney beans, unsalted cashews, poultry, eggs and fish. Whole grains such as wild and brown rice, quinoa, couscous, oats, popcorn etc.
• Omega-3 rich foods include chia and flax seeds and unsalted walnuts.
• Zinc-rich foods include pulses, seafood such as oysters, pumpkin seeds and legumes.

There are a wide variety of foods for you to test and see which ones work best for you. I love to add chickpeas to my meals and have cashews as a snack. I eat a majority of these foods on a regular basis, with the exception of dairy products.

Nutritional Supplements

I try to stay clear from the topic of nutritional supplements because I believe that you can get most of your nutrients from foods. However, I think it is important to discuss the use of nutritional supplements that can help with PMS symptoms. Personally, I don’t take any supplements for my menstrual health. These may be helpful for you depending on your individual health makeup. Everything can be taken in supplement form including vitamin B6 and B1, vitamin D and vitamin E. However, I highly recommend checking in with your doctor to ensure that there are no interactions with current medications.

Foods To Avoid During Your Period

Once your crimson wave is on the way and has made its debut, there are certain foods that you should avoid digesting. For those of you who love caffeine, who am I to tell you to avoid it completely? You probably won’t listen to me anyway but you should aim to limit the amount you take the week prior and the week of your period. As mentioned earlier in the post, high caffeine intake can cause you to become irritable, affect your sleep quality and can cause cramps. In addition, you want to limit your salt intake as that can cause bloating, breast swelling and pain.

Other foods that you should avoid completely are saturated fats such as butter, cream, bacon and any foods that are highly processed. If your body is sensitive to certain foods listed above, you know to avoid them.

Final Thoughts

Again, everyone is different. Some people like eat fast foods on their periods as it eases their pain, others like to avoid it completely. You know your body best. Follow the 80/20 rule and add your favourite foods in moderation. If you are aiming to eat well on your period to make it a lifestyle change, try to eat the vitamin rich foods more often. I attest from my experience that you will feel a difference in your mood, your energy and your recovery during the crimson wave.

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We are all students of life here and I’d love for this post to be a resource for you. I hope that this has encouraged you to move well and eat well during your menstrual cycle. Make sure to hit that subscribe button to join the community to never miss out on a post. Find me on Instagram, Pinterest and TikTok for more powerlifting and wellness content.

Until next time,

Folakemi